Rules: Teams will have 90 seconds to complete the required number of T2B and then perform as many clean/jerk reps as possible. Round one will begin with 12 T2B and increase by (x2 reps) each round. (Rd 2 = 14, Rd 3 = 16, Rd 4 = 18, Rd 5 = 20). In addition, while one partner is working on the max rep C/J, the other partner must be hanging from the pullup bar. When an athlete drops from the bar, teammates must switch. A pullup hold isn’t required from T2B reps. Scoring will be total C/J reps. There will be no transition between rounds.

T2B: The feet must break the plane of the bar with both feet MAKING CONTACT with the bar inside the athlete’s hands. The bar may be touched with the toes, top, or bottom of the feet. For the hanging leg raise, the athletes knees must pass above the crease of the hips. Kipping is permitted.

Clean and Jerk: The bar must be pulled from the floor each rep to the shoulder. The athlete must finish with the bar overhead with hips, knees, and arms fully extended/locked out at the top of the movement. Squat cleans, power, and hang cleans with a split jerk, push jerk, push press, or strict press are all acceptable.

12 Minute Cap

40 - 25 - 10

Snatches (135/85 RX) (95/65 N).

Clean/Jerks (135/85 RX) (95/65 N).

Rules: Teams will have 12 minutes to complete the workout. The weight for the snatch and clean/jerk will increase each round. Round 1 (135/85 RX) (95/65 N). Round 2 (155/105RX) (115/75N). Round 3 (185/125RX) (135/85 N). Teams are responsible for changing their own weight. Teams will split into pairs, coed or same sex. Each pair will choose a movement, either snatches or clean/jerk. For example, pair 1 will complete 30 snatches. Then pair 2 will complete 30 clean/jerks. They will continue that pattern until all reps are complete. Teams will be assessed a one second penalty for each rep not completed within the time cap.

Snatch: The bar must touch the floor each time and finish overhead with the knees, hips, and elbows fully extended. The feet must be under the hips. Press-outs are allowed, but cannot be turned into a clean and jerk/press. The bar cannot touch the shoulders or head, cannot be pressed out from below eye level, and cannot completely stop or descend after the bar has passed the hips. Deadlift into hang snatch is allowed. Full “squat” snatches and split snatches are allowed, but not required.

Clean and Jerk: The bar must be pulled from the floor each rep to the shoulder. The athlete must finish with the bar overhead with hips, knees, and arms fully extended/locked out at the top of the movement. Squat cleans, power, and hang cleans with a split jerk, push jerk, push press, or strict press are all acceptable.

AMRAP 9

4 HSPU (STOH novice 95/65)

4 Hang Squat Clean (155/105) (95/65)

8...8...12...12..16...16

Rules: Teams will receive 9 minutes to complete as many reps of the couplet as possible. Each round, reps will increase by (4). Teams will keep climbing the ladder until time expires. Score will be total reps.

HSPU: Hands may not be placed outside of the mats. The athlete must kick up to the wall in a full lockout position before attempting the first repetition. The head must make contact with the mat and the arms must be fully locked out at the top, with both feet against the wall. For the STOH, the bar must go from the shoulder to an overhead position with the hips, knees, and elbows fully extended and the feet under the hips. Push Press, push jerks, split jerks, and strict presses are all acceptable.

Hang Squat Cleans: The bar must be pulled from below the hip with the athlete passing through a full squat and finishing with the hips and knees full extended and the elbows in front of the bar before attempting the next rep. A hang power clean in a front squat will be acceptable.

Rules: Teams will have 1 minute to complete as many reps as possible at each weight. There will be a 10 second transition between bars. Team must complete 1 rep to move on to the next bar. If a team fails to complete one rep, the workout is over. Scoring for the workout will be total points. Bars 1-2 = 1pt, Bars 3-4 = 2pts, Bars 5-6 = 3pts, Bars 7-8 = 4pts.

Clean and Jerk: The bar must be pulled from the floor each rep to the shoulder. The athlete must finish with the bar overhead with hips, knees, and arms fully extended/locked out at the top of the movement. Squat cleans, power, and hang cleans with a split jerk, push jerk, push press, or strict press are all acceptable.

In 4 minutes complete:

Rd. 1 - 50 Synchro Deadlifts (185/125 RX) (135/85 N)

Rd. 2 - 40 Syncho Deadlifts (185/125 RX) (135/85 N)

Rd. 3 - 30 Synchro Deadlifts (205/145 RX) (155/105 N)

*remaining time of each round perform max rep clean/jerk

Rules: The workout will be comprised of x3 (4) minute rounds. There will be no transition between rounds. At the top of each round, teams will complete the required amount of synchronized deadlifts. With the remaining time of each round, they will perform as many clean and jerks as possible. For the deadlifts, team members can switch out at any point. For the clean and jerks, only one person lifts at a time. Scoring will be total clean/jerk reps.

Synchro Deadlifts: The bar must touch the floor each rep. Each athlete must finish with their hips and knees fully extended with their shoulders behind the bar. Teammates performing the deadlifts must descend at the same time to start each rep.. If one athlete finishes before the other, he/she must wait for the second athlete to finish their rep before starting to descend for the the next rep.

Clean and Jerk: The bar must be pulled from the floor each rep to the shoulder. The athlete must finish with the bar overhead with hips, knees, and arms fully extended/locked out at the top of the movement. Squat cleans, power, and hang cleans with a split jerk, push jerk, push press, or strict press are all acceptable.

3 Rounds

In 3 minutes:

75 Double Unders (50 - Int) (25 - N)

15 Clean/Jerks (185/125 RX) (135/85 Int) (115/75 N)

Max Rep C2B Pullups (C2B - Int) (Pullups - N)

Rules: Teams will complete three rounds of the workout. There will be a 30 second transition between rounds. At the beginning of each round teams must complete the required work before their pullups. If a team does not complete the required double unders and clean/jerks, they must start over at the next round. Scoring will be total pullup reps. Only one person works at a time. Teammates may switch at any point.

Double Unders: The rope must pass under the feet twice. If the rope is trapped on the second pass, the rep does not count.

Clean and Jerk: The bar must be pulled from the floor each rep to the shoulder. The athlete must finish with the bar overhead with hips, knees, and arms fully extended/locked out at the top of the movement. Squat cleans, power, and hang cleans with a split jerk, push jerk, push press, or strict press are all acceptable.

C2B: Athletes must make contact with the bar at or below the collarbone. The arms must be fully extended at the bottom of the movement. Novice athletes must get their chin over the bar with arms fully extended at the bottom of the movement.

11 Minutes

35 Assault Bike Calories

10 Clean/Jerks (155/105)

35 Assault Bike Calories

10 Clean/Jerks (185/125)

35 Assault Bike Calories

10 Clean/Jerks (205/135)

Rules: Athletes will have 11 minutes to complete the workout. A one second penalty will be assessed for each rep not completed within the time cap. Athletes are responsible for changing their own weight.

AMRAP 6

40 Double Unders (RX/M40+) - 20 (Novice/M50+)

5 Clean/Jerks (155/105 RX) (135/85 M 40+) (115/75 N/M50+)

Rules: Athletes will have 6 minutes to complete as many reps as possible. Scoring will be total reps.

Double Unders: The rope must completely pass under the feet twice. If the rope is trapped under the feet on the second pass, the rep does not count.Clean and Jerk: The bar must be pulled from the floor each rep to the shoulder. The athlete must finish with the bar overhead with hips, knees, and arms fully extended/locked out at the top of the movement. Squat cleans, power, and hang cleans with a split jerk, push jerk, push press, or strict press are all acceptable.